Prediabetes: 7 Warning Signs of an Under-the-Radar Condition

From essentiahealth.org

Type 2 diabetes can sneak up on you. Why? Prediabetes, the condition that often comes first, is stealthy. It usually doesn’t cause symptoms, enabling it to go undetected.

Symptoms can occur, though, and identifying them can help you bring prediabetes out of the shadows. Learn how to spot the warning signs and get a head start on preventing Type 2 diabetes.

What Is Prediabetes?

You have prediabetes if your blood glucose (blood sugar) levels are higher than normal, but not high enough to be classified as diabetes. In other words, you don’t have diabetes, but without taking action, your blood sugar may keep rising toward those levels.

Medical providers typically diagnose prediabetes using a pair of blood tests.

 

Test	Normal Range	Prediabetes	Type 2 Diabetes
Fasting plasma glucose	99 or lower	100 to 125	126 or higher
A1C	Lower than 5.7%	5.7% to 6.4%	6.5% or higher

 

“The main cause of prediabetes is difficulty making or responding appropriately to insulin, depending on the type of diabetes you are developing,” said Dr. Ryan Morgan, family medicine physician at Essentia Health. “Insulin is a hormone that helps sugar travel from your blood to your cells, which turn it into energy. Prediabetes usually happens when the body doesn’t make enough insulin or can’t use insulin effectively. As a result, sugar stays in the blood, and your blood sugar levels rise.”

Be Risk Aware

The vast majority of the 115.2 million U.S. adults with prediabetes don’t know they have it, according to the Centers for Disease Control and Prevention (CDC). Knowing your risk of developing prediabetes can stop this condition from keeping you in the dark. How? You can inform your primary care provider (PCP) about your risk factors. Your PCP can help you reduce them and monitor your health closely for signs of prediabetes or diabetes.

You have a higher risk of prediabetes if you –

• Are age 45 or older
• Are Asian American, African American, Hispanic or Latino, Native American, Alaska Native, Native Hawaiian, or Pacific Islander American
• Aren’t physically active
• Had heart disease or a stroke
• Had gestational diabetes
• Have a family history of diabetes
• Have a higher body weight
• Have high blood pressure, high cholesterol, metabolic syndrome, or polycystic ovary syndrome

Prediabetes Warning Signs: What to Watch For

In most cases, prediabetes doesn’t cause any symptoms. Still, knowing what to look for can help you identify warning signs if they occur.

“The sooner you spot potential prediabetes symptoms and take action, the better,” Dr. Morgan said. “In addition to increasing your chances of developing Type 2 diabetes, prediabetes also raises your risk of heart disease and stroke.”

Left untreated, prediabetes can turn into diabetes within five years, the CDC reports. If you notice signs of prediabetes, don’t delay. Tell your PCP, who can confirm the diagnosis and recommend how to prevent Type 2 diabetes.

Watch for these seven prediabetes warning signs:

1. Blurry Vision

The eyes are some of the many tissues from which high blood sugar can steal fluid. When that happens, your eyes can struggle to focus.

2. Fatigue

Excess sugar that stays in your blood doesn’t get converted into energy. That can leave you feeling drained.

3. Frequent Urination

Excess sugar may enter your urine, robbing your tissues of fluid along the way. The result: You feel thirstier, leading you to drink (and urinate) more.

4. More Active Appetite

If you don’t have enough insulin, insufficient sugar reaches your cells. As a result, your brain tells you to eat more, making you hungrier than normal.

5. Poor Healing

If you get a cut or scrape, it needs oxygen-carrying blood to heal. High blood sugar can disrupt blood circulation, slowing healing.

6. Rapid Weight Loss

This happens because cells are not getting the fuel they need, so they start using fat cells for energy.

7. Skin Changes

“Insulin resistance can cause a skin condition called acanthosis nigricans,” Dr. Morgan said. “People with this condition may see their skin darken in their armpits and groin, or on their neck, hands, or knees.”

Throw Prediabetes in Reverse

If you’ve been diagnosed with prediabetes, the march toward diabetes isn’t unstoppable.

“You can change course,” Dr. Morgan said. “Partner with your PCP, who can help you create a plan to reverse prediabetes.”

Your PCP will likely recommend healthy lifestyle changes, including these steps –

• Avoid blood sugar-spiking foods and beverages. These include foods high in added sugar (such as candy and baked goods), simple carbohydrates (such as chips and white bread), and sugary beverages (such as fruit juice and soda).
• Give your diet a healthy makeover. Eat more foods that slow glucose absorption, which can reduce your body’s demand for insulin and stabilize your blood sugar. These foods include vegetables, healthy proteins (such as Greek yogurt and skinless chicken), and complex carbohydrates (such as brown rice and sweet potatoes).
• Lose weight. Dropping excess pounds can enhance your body’s use of insulin and improve other conditions that contribute to prediabetes, such as high blood pressure and high cholesterol.
• Move more. Work up to performing 30 minutes of moderate-intensity exercise on most days of the week. Regular physical activity will help you lose weight and improve heart health.

Key Takeaways

Prediabetes increases your risk of diabetes but doesn’t make it inevitable. Here’s what to know –

• Prediabetes occurs when your blood sugar levels are too high but still below the threshold to qualify as diabetes.
• Most people with prediabetes don’t have symptoms, but several may occur, including fatigue, an increased appetite, blurry vision, and more.
• You can reverse prediabetes by building healthy habits, such as exercising regularly and following a nutritious diet.

https://www.essentiahealth.org/about/essentia-health-newsroom/primarycare-prediabetes-7-warning-signs-to-know

 

Jamie Oliver is right – this is how much fruit and veg we really should be eating every day

From The Conversation UK

By Catherine Norton

Celebrity chef Jamie Oliver has stirred debate by calling the familiar five-a-day message “a lie”. Speaking to the Times, he argued that the real health benefits of fruit and vegetables only start to add up at seven, eight or even 11 portions a day.

He’s not wrong that more is better. Research shows us that the more servings of fruit and veg we eat per day, the more benefits we see to our health. But the story of how five servings became the standard recommendation is one of science meeting pragmatism.

When the five-a-day campaign was launched in the UK and Ireland more than 20 years ago, it was never meant to be the “perfect” target. Instead, it was a compromise – a number that struck a balance between the nutritional evidence and what public health experts thought people might realistically manage. Five portions was judged by researchers and marketeers to be a simple, memorable and achievable slogan – one that wouldn’t scare people off.

Today, five-a-day is one of the most recognisable public health messages – even if most UK adults still fall short of it.

But it may be time for this messaging to change, as a growing body of research shows that higher fruit and vegetable intakes are associated with lower risk of chronic diseases.

A meta-analysis of over 2 million people found that while five portions lowered risk of chronic diseases such as cardiovascular disease and cancer, the greatest benefits were seen at around ten portions of fruit and veg daily. Another UK study found that people eating seven or more portions of fruit and veg each day had a 42% lower risk of death compared to those eating less than one portion.

Excellence rarely comes from doing the bare minimum – and the evidence suggests we should be aiming higher.

                           It’s clear that eating more fruit and veg daily has health benefits.leonori/ Shutterstock© The Conversation UK

Japan has long recommended ten (and more) portions of fruit and vegetables a day. Mediterranean countries, too, traditionally eat diets rich in fresh produce, beans, and legumes. Research suggests that populations that follow these dietary patterns tend to have lower rates of heart disease and longer life expectancy. Similar associations between higher intakes of fruit and vegetables and lower risk of death from any cause are reported in Japan, too.

The research is clear: higher intake of fruits and vegetables everyday brings tangible health benefits. So while five portions is a good starting point, aiming to include more fruits and vegetables into your daily diet will bring even greater health benefits.

What counts as a portion?

But some confusion lies in what a “portion” really means. The World Health Organization defines one portion as about 80g – roughly a handful. That could be an apple, two broccoli spears, three heaped tablespoons of peas or half a tin of beans. When you break it down like this, eight to 11 portions across three meals and snacks becomes less intimidating.

There are also many easy ways to add more fruit and veg every day. For breakfast, try adding berries to your cereal, a banana to your porridge or spinach in your omelette. For lunch, add salad to sandwiches, beans to your soup or extra veg into wraps.

Double up portions at dinner by eating two or three sides of veg, or bulk up sauces and curries with lentils, peppers or mushrooms. Snack smart by reaching for fruit, veggie sticks with hummus or roasted chickpeas instead of crisps.

You should also aim to eat a rainbow of different fruits and vegetables across the week, as variety is associated with even greater health benefits.

There’s a common myth that only fresh fruit and vegetables count. In reality, frozen, tinned (in water or natural juice) and dried all have a place. They can be cheaper, last longer and often retain just as many nutrients as fresh produce.

Juices and smoothies count too – but only as one portion a day because of their sugar content.

The five-a-day message is a starting point, but not the finish line. Anything is better than nothing – and if you’re eating just one or two portions now, getting to three or four is progress.

But the science is clear: more really is better. Jamie Oliver may be ambitious in suggesting 11 portions, but he’s right that aiming higher could bring big health gains.

https://www.msn.com/en-gb/health/other/jamie-oliver-is-right-this-is-how-much-fruit-and-veg-we-really-should-be-eating-every-day/ar-AA1LTqH0?ocid=msedgdhp&pc=HCTS&cvid=6a0563fd008a49309ea15af40df924b8&ei=11  

What Happens to Your Blood Sugar When You Eat Pasta

From eatingwell.com

A registered dietitian shares how this popular high-carb food can still be enjoyed on a diabetes-appropriate meal plan 

KEY POINTS

• People with diabetes can eat pasta dishes, as long as they watch blood sugar levels.
• Choose pastas that are higher in protein and fibre when possible.
• Add veggies, protein sources and healthy fats to slow digestion.

Eating carbs while managing a diabetes diagnosis likely seems impossible. A person who has diabetes—whether it's prediabetes or type 2—must regulate their carb intake to avoid blood sugar spikes in order to delay or prevent any long-term health problems such as heart disease, vision loss and kidney disease.

Nevertheless, this doesn't mean that people with diabetes have to give up all carbohydrates altogether. There are methods people with diabetes can follow when it comes to eating high-carb foods, including pasta, while keeping blood sugar levels in check.

Michela Buttignol and Getty Images

How Pasta Affects your Blood Sugar

Samantha MacLeod, M.S., RDN, says it all starts with tracking and having a plan. "Counting carbs and monitoring blood sugar levels can definitely be overwhelming at first," MacLeod says. "Like with everything, practice makes perfect, and the more you do it, the easier it gets.

MacLeod explains that eating regular meals and snacks is important for maintaining consistent blood sugar levels. Using an app can also be beneficial for carb counting and creating a plan with a registered dietitian. "Your RD can help you establish a meal plan and carbohydrate goal that factors in all your individual lifestyle needs," she says.

Tips for Including Pasta

If pasta is a favourite food and still a priority within your new meal plan for diabetes, here are the few things MacLeod says to keep in mind.

Look for High-Fibre Solutions

Managing diabetes means paying closer attention to your blood sugar levels; different foods affect your blood sugar levels differently. While carbohydrates are known for spiking blood sugar due to the way they digest into sugars in the body for quick energy, carbohydrates with a higher fibre content, such as whole grains, can actually benefit blood sugar by slowing down the spike because the body isn't able to absorb or break down fibre.

Because of how high-fibre foods benefit people with diabetes, MacLeod says reaching for high-fibre pasta options may be the key to maintaining blood glucose while still enjoying pasta. "Individuals with diabetes should choose to enjoy whole-grain pasta options (due to higher fibre content than regular pasta) and be conscious of their portion sizes," she says.

One research found that eating low-starch high-fibre pasta reduced postprandial glucose elevation compared to eating standard pasta for healthy participants and those with type 2 diabetes.

Add Protein and Veggies to Your Dish

What you add to your plate is also important for managing blood sugar levels—especially if you choose to eat a standard white pasta.

MacLeod suggests adding lean protein and veggies to your pasta dish to add another boost of fibre as well as satiating protein. Protein foods—such as chicken, fish, eggs, nuts and even cheese—have a minimal impact on glucose levels during digestion. These foods are also slowly digested in the body, keeping you feeling fuller for longer periods of time, while also keeping those blood sugar levels in check.

"Protein hack: there are so many different varieties of alternative pasta that naturally have a higher protein content," says MacLeod. "One of my favourites is chickpea, with 23 grams of protein per serving!"

Avoid Eating Pasta Alone

While it is possible to enjoy a plate of pasta when you have diabetes, MacLeod emphasizes the importance of not eating pasta alone, given how it affects your blood sugar levels. Instead, add veggies and lean protein to your pasta dish to give your meal extra fibre and slow-digesting, satiating protein.

However, if you aren't serving pasta as the main event, MacLeod says to follow the typical Diabetes Plate Method from the American Diabetes Association. This method can ensure that you're properly portioning out your carbohydrates and not overdoing them.

"If choosing to enjoy pasta, it is important not to overindulge. Stick to the portion size, or the amount of pasta that meets the number of carbohydrates you planned for that meal," she says.

The Diabetes Plate Method is pretty simple: fill up a quarter of your plate with carbohydrate foods, half of your plate with non-starchy vegetables and the other quarter with lean protein. "Pairing your pasta with non-starchy vegetables and lean protein, as the method suggests, helps prevent a quick spike in blood sugar," says MacLeod.

Pasta Nutrition Information

A 2-ounce serving of dry pasta has:

• Calories: 211
• Total Carbohydrates: 43 g
• Dietary Fibre: 2 g
• Total Sugar: 2 g
• Added Sugar: 0 g
• Protein: 7 g
• Total Fat: 1 g
• Saturated Fat: 0 g
• Cholesterol: 0 mg
• Sodium: 3 mg

Although pasta is most known for its carbohydrate content, it also contains 7 g of protein per serving. Pasta also has some fibre, which in conjunction with protein, helps contribute to satiety. To increase the protein or fibre in a pasta meal, opt for whole wheat or bean-based varieties. Or pair pasta with other lean proteins, like chicken, fish, beans and marinara sauce, and vegetables like mushrooms, peppers, onions and spinach.

Our Expert Take

Yes, you can eat pasta when you have diabetes. While pasta is a high-carb food, it can be safely consumed when paired with high-fibre options and lean proteins, and properly portioned out. "Like with anything else, it is important to have everything in moderation and not overindulge in one particular food or food group," says MacLeod.

https://www.eatingwell.com/can-people-with-diabetes-eat-pasta-11951823

How to Prevent (and Recover From) Diabetes Burnout

From verywellmind.com

• Diabetes burnout is a common and manageable response to the ongoing demands of self-care, not a personal failure.
• Simplifying routine, setting realistic expectations, and focusing on small, consistent habits can help prevent and reduce burnout.
• Recovery starts with support, self-compassion, and rebuilding confidence through achievable steps.

 Diabetes burnout happens when the constant demands of managing blood sugar start to feel overwhelming, leading to frustration, exhaustion, and even avoidance. 

The good news is that it is both preventable and reversible with the right mix of practical strategies and emotional support. Here is how to recognize it early, protect your energy, and rebuild a sustainable routine.

1. Recognize the Early Signs

Diabetes burnout rarely appears overnight. It often starts with subtle fatigue, frustration with numbers or labs, or a feeling that your efforts are not paying off. Over time, this can lead to skipping blood sugar checks, medications, or appointments.

 Catching it early makes it much easier to address:

• Feeling mentally drained by daily diabetes tasks
• Avoiding blood sugar checks or data review
• Increased irritability or hopelessness about management
• Thoughts like “What is the point?” 

2. Understand It Is Not Just “Lack of Motivation”

Burnout is not about laziness or willpower. It is a real psychological response to chronic self-management demands. For many people, the emotional weight of diabetes starts at diagnosis. Research shows that diabetes distress is linked to poorer glycaemic control and reduced quality of life.

Being aware of burnout and reframing it can reduce guilt and open the door to solutions:

• .It is a response to constant decision-making and pressure
• Emotional fatigue can affect physical outcomes.
• Addressing mental health is part of diabetes care.
• You are not the only one experiencing this.

3. Simplify Your Routine

One of the fastest ways to prevent burnout is to reduce unnecessary complexity. Diabetes care does not need to be perfect to be effective.

Focus on what actually has an effect:

• Choose one to two habits to prioritize instead of trying to do everything.
• Keep staple ingredients on hand so you can throw together quick meals during busy weeks.
• Automate where possible, such as using reminders, pre-prepped foods, or recurring medical supply deliveries.
• Let go of all-or-nothing thinking.

4. Build Balanced Meals Instead of Restricting

Restrictive approaches often increase burnout because they are hard to maintain in the long term. A more stable approach is to build simple, balanced meals that support steady blood sugar levels.

This keeps eating flexible and realistic:

• Pair carbohydrates with protein, fat, and fiber.
• Avoid labelling foods as “good” or “bad.”
• Focus on what to add rather than what to eliminate.
• Practice mindful eating.
• Aim for consistency, not perfection. 

5. Set Realistic Blood Sugar Expectations

Unrealistic expectations can fuel frustration. Blood sugar naturally fluctuates, even with consistent habits. Adjusting expectations can reduce pressure and improve consistency:

• Look for trends over time instead of single readings.
• Expect variability due to stress, sleep, illness, and hormones.
• Celebrate small improvements.
• Work toward “better”, not perfect.

6. Use Data as Information, Not Judgment

Numbers can feel personal, but they are simply data points. Shifting how you interpret them can make a big difference in preventing burnout.

Try using a neutral, problem-solving mindset:

• Ask “ What can I learn from this?” instead of “What did I do wrong?”
• Build your understanding of what affects your blood sugar.
• Look for patterns across days or weeks.
• Avoid overreaction to one high or low.
• Use data to guide small adjustments.

7. Lean on Support

Managing diabetes alone increases the risk of burnout. Support from healthcare providers, family, friends, or peers can lighten the mental load.  Research shows that social support is associated with better self-management and emotional outcomes.

Support does not have to be complicated or formal to make a difference:

• Talk openly with your care team about burnout.
• Connect with others who have diabetes.
• Ask for help with meals, reminders, or routines.
• Consider working with a dietitian or therapist.

8. Take Strategic Breaks Without Abandoning Care

Taking a break does not mean ignoring your health. It means temporarily scaling back to be more intentional with your energy while maintaining safety.

This helps you reset without losing progress:

• Focus on the essentials, such as medications and basic meals.
• Reduce the frequency of checks if appropriate and safe.
• Pause non-essential tracking or logging.
• Set a short timeframe for your reset.
• Set aside time for activities you truly enjoy.

9. Rebuild With Small Wins

Recovery from burnout is not about jumping back into a perfect routine. It is about rebuilding confidence through small, manageable steps.

Start where you are, not where you think you should be:

• Reintroduce one habit at a time.
• Choose goals that feel achievable this week.
• Track progress in simple ways.
• Acknowledge effort, not just outcomes.

10. Address the Emotional Side

Burnout is as much emotional as it is physical. Ignoring the mental health component can make it harder to recover fully. 

Incorporating emotional care supports long-term success:

• Practice self-compassion instead of self-criticism.
• Identify stressors outside of diabetes that may be contributing.
• Consider mindfulness or stress-reduction techniques.
• Seek professional mental health support when needed.

https://www.verywellmind.com/diabetes-burnout-11969507